CrossFit Crag – CrossFit

Deadlift (3×4 @ 80-85 % of 1 rm )

if no 1 rep is established can go off projected 1 rep or use this time to work up to a heavy set of four

Metcon (3 Rounds for time)

3 rounds for time

each round recorded separately

300 m row

10 dead lifts (155,105)

30 double unders

rest two mins between rounds on own!

Goal is to maintain rounds sprint pace

Categories: W.O.D.